CrossFit East Indy: Workout of the Day for Tuesday 5.7.19

CrossFit East Indy Community News –

  • 5.30.19 to 6.2.19 – Granite Games Championship – Minnesota – Riley, Aaron F., Jerry
  • 6.22.19 – Strength In Our Streets
  • 7.13.19 – Sweat Angels
  • 10.1.19 – CrossFit Open
  • Please let me know if you are involved in any other events or have news to share

MOBILITY – Before Class – Work on problem areas

  • Tricep Smash 1:00 each side
  • Kneeling Shoulder Stretch 1:00
  • PVC behind head, 1:00 each side
  • With Bar in Rack, Press arm into front rack position 1:00 each side
  • Banded Arm Extension, 1:00 each side

WARM-UP –  0:00 to 08:00

AMRAP 4

  • 5 Push up
  • :20 Handstand Hold
  • 5 Box Jump

Then, Stretching warm up – Coach led

GYMNASTICS – 8:00 to 18:00

3 Rounds of:

  • 5 Strict Handstand Push Ups + 5 Kipping HSPU, Deficit if able, modify as needed
  • 5 Strict Pull-ups + 5 Kipping or Butterfly Pull-ups or Muscle-ups or CTB

STRENGTH – 20:00 to 45:00

Barbell Warm-up, 2 Rounds:

  • 5 Tall Jerks 45/35/15
  • 5 Pausing Split Jerk – 2 seconds in dip and catch
  • 5 Split Jerk

Split Jerk – Every 2 minutes

  • 3 Sets of 3: Tall Jerk – on the lighterside for positioning & technique, 30% to 40% or less
  • 4 Sets of 2: Pausing Split Jerk – 50%, 55%, 60%, 65%
  • 5 Sets of 1: Split Jerk, Build to a heavy single for the day

*Tall Jerk – Press bar to forehead, then press body underneath the bar aggressively

*Pausing Split Jerk – Two seconds in dip, two seconds in the catch.

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
For Time:For Time:For Time:
~50 Double-Unders, 10 Jerks 185/125, 12 TTB~30 Double-Unders, 10 Jerks 155/105, 9 TTB~50 Singles or :40 Double-Unders, 10 Jerks 115/85 or less, 9 Hanging knee raise
~50 Double-Unders, 8 Jerks, 12 TTB~30 Double-Unders, 8 Jerks, 9 TTB~50 Singles or :40 Double-Unders, 8 Jerks 115/85 or less, 9 Hanging knee raise
~50 Double-Unders, 6 Jerks, 12 TTB~30 Double-Unders, 6 Jerks, 9 TTB~50 Singles or :40 Double-Unders, 6 Jerks 115/85 or less, 9 Hanging knee raise
~50 Double-Unders, 4 Jerks, 12 TTB~30 Double-Unders, 4 Jerks, 9 TTB~50 Singles or :40 Double-Unders, 4 Jerks 115/85 or less, 9 Hanging knee raise
~50 Double-Unders, 2 Jerks, 12 TTB~30 Double-Unders, 2 Jerks, 9 TTB~50 Singles or :40 Double-Unders, 2 Jerks 115/85 or less, 9 Hanging knee raise
If you do not complete by the 15:00, your score is 15:00 plus the uncompleted reps.If you do not complete by the 15:00, your score is 15:00 plus the uncompleted reps.If you do not complete by the 15:00, your score is 15:00 plus the uncompleted reps.

ACCESSORY – After Class

ROMWOD

CrossFit East Indy: Workout of the Day for Monday 5.6.19

CrossFit East Indy Community News –

  • 5.30.19 to 6.2.19 – Granite Games Championship – Minnesota – Riley, Aaron F., Jerry
  • 6.22.19 – Strength In Our Streets
  • 7.13.19 – Sweat Angels
  • CrossFit Open – October 2019
  • Please let me know if you are involved in any other events or have news to share

MOBILITY – On your own before class

  • Tricep Smash 1:00 each side
  • Kneeling Shoulder Stretch 1:00
  • PVC behind head, 1:00 each side
  • With Bar in Rack, Press arm into front rack position 1:00 each side
  • Banded Arm Extension, 1:00 each side

WARM-UP – 0:00 to 08:00

0:00 to 03:00

AMRAP 3

  • 7 Push ups
  • 7 Air Squat
  • 7 Pull up or ring row

Then, Stretching warm up – Coach led

SKILL/CORE/GYMNASTICS – 8:00 to 16:00

Alternating Tabata (:20s/:10s) x 8:
~AbMat Sit-Ups
~Hollow Rocks

STRENGTH – 20:00 to 40:00

Back Squat – Every 2 minutes:

  • 0:00 – 4 reps at 75%
  • 2:00 – 2 reps at 81%
  • 4:00 – 4 @ 75%
  • 6:00 – 2 @85%
  • 8:00 – 4 @ 75%
  • 10:00 – 2 @ 89%

*Goal is to improve from last week.

Lunge – Goal is to improve from last week.

  • 14 Back Rack Reverse Lunge(7 each side) at 40% 1 RM Back Squat

CONDITIONING  – 50:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
For time:For time:For time:
~Run 600~Run 400~Run 200
~15 Hang Power Cleans 165/115~15 Hang Power Cleans 135/95~12 Hang Power Cleans 115/85 or less
~15 Lateral Burpees~15 Lateral Burpees~12 Lateral Burpees
~Run 400~Run 300~Run 200
~12 Hang Power Cleans 165/115~12 Hang Power Cleans 135/95~9 Hang Power Cleans 115/85 or less
~12 Lateral Burpees~12 Lateral Burpees~9 Lateral Burpees
~Run 200~Run 200~Run 200
~9 Hang Power Cleans 165/115~9 Hang Power Cleans 135/95~6 Hang Power Cleans 115/85 or less
~9 Lateral Burpees~9 Lateral Burpees~6 Lateral Burpees
If you do not complete by the 15:00, your score is 15:00 plus the uncompleted reps.If you do not complete by the 15:00, your score is 15:00 plus the uncompleted reps.If you do not complete by the 15:00, your score is 15:00 plus the uncompleted reps.

ACCESSORY – After Class

  • ROMWOD

CrossFit East Indy: Workout of the Day for Saturday 5.4.19

Front SquatFront SquatFront Squat
Build to a 1 Rep MaxBuild to a 1 Rep MaxBuild to a 1 Rep Max
ConditioningConditioningConditioning
In Teams of 3:In Teams of 3:In Teams of 3:
Part #1Part #1Part #1
In a 7:00 Window: 100/70 Calorie Assault BikeIn a 7:00 Window: 100/70 Calorie Ski or RowIn a 7:00 Window: 70/50 Calorie Row
Time Remaining – Max Front Squats 165/115Time Remaining – Max Front Squats 135/95Time Remaining – Max Front Squats 115/85 or less
~Rest 3:00~~Rest 3:00~~Rest 3:00~
Part #2Part #2Part #2
In a 6:00 Window: 75/50 Calorie Assault BikeIn a 6:00 Window: 75/50 Calorie Ski or RowIn a 6:00 Window: 55/40 Calorie Row
Time Remaining – Max Hang Squat Cleans 135/95Time Remaining – Max Hang Squat Cleans 115/85Time Remaining – Max Hang Squat Cleans 95/65 or less
~Rest 3:00~~Rest 3:00~~Rest 3:00~
Part #3Part #3Part #3
In a 5:00 Window: 50/30 Calorie Assault BikeIn a 5:00 Window: 50/30 Calorie Ski or RowIn a 5:00 Window: 40/25 Calorie Assault Bike
Time Remaining – Max Thrusters 165/115Time Remaining – Max Thrusters 135/95Time Remaining – Max Thrusters 115/85 or less
Three scores – total reps from each part.Three scores – total reps from each part.Three scores – total reps from each part.
3 Sets:3 Sets:3 Sets:
~10 Single Leg Lateral Box Step-Ups (5/each) 24/20 no weight~10 Single Leg Lateral Box Step-Ups (5/each) 24/20 no weight~10 Single Leg Lateral Box Step-Ups (5/each) 20/16 or less no weight
~200m Single Kettlebell Farmers Carry70/53~200m Single Kettlebell Farmers Carry 53/35~200m Single Kettlebell Farmers Carry 35/25 or less
~30 Weighted AbMat Sit-Ups – 2 or less sets~30 Weighted AbMat Sit-Ups – 2 or less sets~30 Weighted AbMat Sit-Ups – 2 or less sets

CrossFit East Indy: Workout of the Day for Friday 5.3.19

CrossFit East Indy Community News –

  • 5.30.19 to 6.2.19 – Granite Games Championship – Minnesota – Riley, Aaron F., Jerry
  • 6.22.19 – Strength In Our Streets
  • 7.13.19 – Sweat Angels
  • 10.1.19 – CrossFit Open
  • Please let me know if you are involved in any other events or have news to share

MOBILITY & Activation – On your own before class

  • Tricep Smash 1:00 each side
  • Kneeling Shoulder Stretch 1:00
  • PVC behind head, 1:00 each side
  • Banded Arm Extension, 1:00 each side

WARM-UP – 0:00 to 8:00

AMRAP 3

  • 10 Banded Pull Aparts
  • 50′ Side Shuffle
  • 10 Push-ups
  • 50′ Side shuffle

Then, Stretching warm up – Coach led

SKILL/GYMNASTICS – 8:00 to 16:00

8 rounds, :20 on, :10 off,

  • Hollow Rock
  • Handstand Hold

STRENGTH – 20:00 to 30:00

Push Press – Every 2 minutes
~5 Sets of 2 Repetitions, starting at 80% of estimated 1RM Push Press and building

CONDITIONING – 30:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
Teams of 2Teams of 2Teams of 2
For time:For time:For time:
~Run 800 meters~Run 600 meters~Run 400 meters
~75 CTB~75 Pull Ups~50 Pull Ups – modified
~125 Push Ups~125 Push Ups~75 Push Ups – modifeid
~100 Pistols – non synchro~100 Syncro Air Squats~125 Air Squats – non synchro
~Run 1000 meters~Run 800 meters~Run 600 meters
~75 CTB~75 Pull Ups~50 Pull Ups – modified
~125 Push Ups~125 Push Ups~75 Push Ups – modifeid
~100 Pistols – non synchro~100 Syncro Air Squats~125 Air Squats – non synchro
~Run 800 meters~Run 600 meters~Run 400 meters
*Partners partition & share reps as they see fit.*Partners partition & share reps as they see fit.*Partners partition & share reps as they see fit.
*Run is together.  Does not have to be side by side but partner 1 can not begin untill partner 2 is back from the run.*Run is together.  Does not have to be side by side but partner 1 can not begin untill partner 2 is back from the run.*Run is together.  Does not have to be side by side but partner 1 can not begin untill partner 2 is back from the run.
*If you do not complete by the 35:00, your score is 35:00 plus the uncompleted reps.*If you do not complete by the 35:00, your score is 35:00 plus the uncompleted reps.*If you do not complete by the 35:00, your score is 35:00 plus the uncompleted reps.

CrossFit East Indy: Workout of the Day for Thursday 5.2.19

CrossFit East Indy Community News –

  • 5.30.19 to 6.2.19 – Granite Games Championship – Minnesota – Aaron, Riley, Jerry
  • 6.22.19 – Strength In Our Streets
  • 7.13.19 – Sweat Angels
  • 10.1.19 – CrossFit Open
  • Please let me know if you are involved in any other events or have news to share

MOBILITY & Activation – On your own before class

  • Tricep Smash 1:00 each side
  • Kneeling Shoulder Stretch 1:00
  • PVC behind head, 1:00 each side
  • Banded Arm Extension, 1:00 each side

WARM-UP – 0:00 to 10:00

0:00 to 04:00

AMRAP 4

  • 5 Broad jumps
  • 5 Russian Kettlebell Swings
  • 5 PVC Overhead Squats

Then, Stretching warm up – Coach led

GYMNASTICS – 10:00 to 20:00

Movement skill work of your choice OR Handstand Walk Progression

Handstand Walk Progression

~Kick up on wall
~Toes on wall handstand
~Nose and toes to Wall
~Nose and toes to wall moving down the wall
~Nose and toes to wall into free standing handstand
~Free standing handstand hold in square
~Handstand Walk
~Handstand Walk around obstacles and over plates

STRENGTH/OLY – 20:00 to 54:00

20:00 to 23:00 – Barbell Warm-up

  • 5 Overhead Squat
  • 5 Muscle Snatch
  • 5 Power Snatch from above knee
  • 5 Snatch Grip Push jerk from behing neck
  • 5 High Hang Squat Snatch

24:00 to 54:00 – Snatch

  • 24:00 – 5 Muscle Snatch at 35%
  • 26:00 – 5 Muscle Snatch at 40%
  • 28:00 – 5 Muscle Snatch at 45%
  • 30:00 – 1 Power Snatch + 2 Snatch Grip Push Jerk behind neck + 3 Overhead Sqt at 45%
  • 32:00 – 1 Power Snatch + 2 Snatch Grip Push Jerk behind neck + 3 Overhead Sqt at 50%
  • 34:00 – 1 Power Snatch + 2 Snatch Grip Push Jerk behind neck + 3 Overhead Sqt at 55%
  • 36:00 – 1 High Hang Pwr Snatch + 1 Pwr Snatch Above the Knee + 1 Pwr Snatch at 60%
  • 38:00 – 1 High Hang Sqt Snatch + 1 Sqt Snatch Above the Knee + 1 Sqt Snatch at 60%
  • 40:00 – 1 High Hang Pwr Snatch + 1 Pwr Snatch Above the Knee + 1 Pwr Snatch, Building
  • 42:00 – 1 High Hang Sqt Snatch + 1 Sqt Snatch Above the Knee + 1 Sqt Snatch, Building
  • 44:00 – 1 High Hang Pwr Snatch + 1 Pwr Snatch Above the Knee + 1 Pwr Snatch, Building
  • 46:00 – 1 High Hang Sqt Snatch + 1 Sqt Snatch Above the Knee + 1 Sqt Snatch, Building
  • 48:00 – 1 High Hang Pwr Snatch + 1 Pwr Snatch Above the Knee + 1 Pwr Snatch, Building
  • 50:00 – 1 High Hang Sqt Snatch + 1 Sqt Snatch Above the Knee + 1 Sqt Snatch, Building
  • 52:00 – 1 High Hang Pwr Snatch + 1 Pwr Snatch Above the Knee + 1 Pwr Snatch, Building
  • 54:00 – 1 High Hang Sqt Snatch + 1 Sqt Snatch Above the Knee + 1 Sqt Snatch, Building

CONDITIONING –

Do a Conditioning workout you missed earlier in the week OR Max Cal in 5 minutes on Ski/Bike/ or Row.

ACCESSORY – After Class

~ROMWOD


CrossFit East Indy: Workout of the Day for Wednesday 5.1.19

CrossFit East Indy Community News –

  • 5.30.19 to 6.2.19 – Granite Games Championship – Minnesota – Riley, Aaron F, JErry
  • 6.22.19 – Strength In Our Streets
  • 7.13.19 – Sweat Angels
  • 10.1.19 – CrossFit Open
  • Please let me know if you are involved in any other events or have news to share

MOBILITY – Before Class – Work on problem areas

  • Tricep Smash 1:00 each side
  • Kneeling Shoulder Stretch 1:00
  • PVC behind head, 1:00 each side
  • With Bar in Rack, Press arm into front rack position 1:00 each side
  • Banded Arm Extension, 1:00 each side

WARM-UP –  0:00 to 08:00

  • 3 minute Ski/Row/Bike

Then, Stretching warm up – Coach led

  • Coach led Warm-up – General Stretching Warm-up

GYMNASTICS – 8:00 to 20:00

2-3 Rounds of:

~12 Barbell Good Mornings, Building
~24 GHD Sit-Ups/V-ups/Sit-ups
~:60 Accumulated L-Sit

STRENGTH – 20:00 to 40:00

5 Rounds:
~5 Deadlifts, all working sets at 70%+ of 1 RM 
~8 Bench Press, all working sets at 70%+ of 1 RM

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
For Time:For Time:For Time:
1,000 Meter Row1,000 Meter Row750 Meter Row
Directly into:Directly into:Directly into:
~30 Alt. DB Snatch 70/50~30 Alt. DB Snatch 50/35~24 Alt. DB Snatch 35/25 or less
~20 Box Jump Overs 30/24~20 Box Jump Overs 24/20~16 Box Jump Overs 20/16 or less
~20 Alt. DB Snatch~20 Alt. DB Snatch~16 Alt. DB Snatch
~15 Box Jump Overs~15 Box Jump Overs~12 Box Jump Overs
~10 Alt. DB Snatch~10 Alt. DB Snatch~8 Alt. DB Snatch
~10 Box Jump Overs~10 Box Jump Overs~8 Box Jump Overs
If you do not complete by the 15:00, your score is 15:00 plus the uncompleted reps.If you do not complete by the 15:00, your score is 15:00 plus the uncompleted reps.If you do not complete by the 15:00, your score is 15:00 plus the uncompleted reps.

ACCESSORY –

Not for Time: with partner, 1-2 rounds

  • First 200 Meters – Sled Pull (facing away) partner 1
  • Second 200 Meters – Sled Pull (facing away) partner 2
  • Third 200 Meters – Sled Drag (facing sled) partner 1
  • Fourth 200 Meters – Sled Drag (facing sled) partner 2

CrossFit East Indy: Workout of the Day for Tuesday 4.30.19

CrossFit East Indy Community News –

  • 5.30.19 to 6.2.19 – Granite Games Championship – Minnesota – Riley, Aaron F., Jerry
  • 6.22.19 – Strength In Our Streets
  • 7.13.19 – Sweat Angels
  • 10.1.19 – CrossFit Open
  • Please let me know if you are involved in any other events or have news to share

MOBILITY – Before Class – Work on problem areas

  • Tricep Smash 1:00 each side
  • Kneeling Shoulder Stretch 1:00
  • PVC behind head, 1:00 each side
  • With Bar in Rack, Press arm into front rack position 1:00 each side
  • Banded Arm Extension, 1:00 each side

WARM-UP –  0:00 to 08:00

AMRAP 4

  • 7 Hang Power Clean 45/35/15
  • 7 Push Press 45/35/15
  • 7 Butterfly Sit-ups

Then, Stretching warm up – Coach led

  • Coach led Warm-up – General Stretching Warm-up

GYMNASTICS – 8:00 to 18:00

3-4 Rounds of:

  • 5 Strict Handstand Push Ups + 5 Kipping HSPU, Deficit if able, modify as needed
  • 5 Strict Pull-ups + 5 Kipping or Butterfly Pull-ups, CTB if able, modify as needed

STRENGTH – 20:00 to 40:00

Barbell Warm-up, 2 Rounds:

  • 5 Stirct Press in Split 45/35/15
  • 5 Jerk Balance 45/35/15
  • 5 Pausing Split Jerk – 2 seconds in dip and catch

Split Jerk – Every 2 minutes

  • 3 Sets of 3: Strict Press in Split, on the lighterside for positioning & technique, 25-40%
  • 3 Sets of 3: Jerk Balance, on the lighterside for positioning & technique, 25-40%
  • 5 Sets of 2: Split Jerk, start at 70% of 1 RM and Build to a heavy double for the day

*Press in Split – Step out to receiving position and perform 3 strict press

*Jerk Balance – Start in ‘half split’, Dip, drive, send the bar overhead, and land in ‘full split’

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
For Time:For Time:For Time:
200 Meter Run, 2 Power Cleans + Jerks200 Meter Run, 2 Power Cleans + Jerks150 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks200 Meter Run, 4 Power Cleans + Jerks150 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks200 Meter Run, 6 Power Cleans + Jerks150 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks200 Meter Run, 8 Power Cleans + Jerks150 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks200 Meter Run, 10 Power Cleans + Jerks150 Meter Run, 10 Power Cleans + Jerks
*RX+ – 185/135Rx – 155/105Rx – 115/85 or less
*Based on weather, sub 250 meter Row for the run*Based on weather, sub 250 meter Row for the run*Based on weather, sub 200 meter Row for the run
If you do not complete by the 15:00, your score is 15:00 plus the uncompleted reps.If you do not complete by the 15:00, your score is 15:00 plus the uncompleted reps.If you do not complete by the 15:00, your score is 15:00 plus the uncompleted reps.

ACCESSORY – After Class

ROMWOD

CrossFit East Indy: Workout of the Day for Monday 4.29.19

CrossFit East Indy Community News –

  • !
  • 5.30.19 to 6.2.19 – Granite Games Championship – St. Cloud Minnesota
  • 6.22.19 – Strength In Our Streets
  • 7.13.19 – Sweat Angels
  • CrossFit Open – October 2019
  • Please let me know if you are involved in any other events or have news to share

MOBILITY – On your own before class

  • Tricep Smash 1:00 each side
  • Kneeling Shoulder Stretch 1:00
  • PVC behind head, 1:00 each side
  • With Bar in Rack, Press arm into front rack position 1:00 each side
  • Banded Arm Extension, 1:00 each side

WARM-UP – 0:00 to 08:00

0:00 to 03:00

AMRAP 3

  • 7 Push ups
  • 7 Air Squat
  • 7 Pull up or ring row

Then, Stretching warm up – Coach led

SKILL/CORE/GYMNASTICS – 8:00 to 35:00

3 sets:

  • 14 Back Rack Reverse Lunge(7 each side) at 40% 1 RM Back Squat
  • 10 Strict Ring Dips
  • 12 Barbell Rows
  • 18 Weighted Glute Bridge
  • 200 Meter Double Dumbbell Carry – 50m with one DB overhead and one in front rack, 50m same as first but change sides, 3rd – 50 meters farmers carry, 4th, both in front rack

STRENGTH – 35:00 to 45:00

Back Squat

  • 0:00 – 4 reps at 72%
  • 2:00 – 2 reps at 78%
  • 4:00 – 4 @ 72%
  • 6:00 – 2 @82%
  • 8:00 – 4 @ 72%
  • 10:00 – 2 @ 86%

CONDITIONING  – 50:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
AMRAP 3AMRAP 3AMRAP 3
~50 Double-Unders~30 Double-Unders~:30 of Double-Unders
~20 Burpees to bar 6 inch above reach~15 Burpees to bar 6 inch above reach~10 Burpees to bar 6 inch above reach
~50 Double-Unders~30 Double-Unders~:30 of Double-Unders
~20 Weighted Sit-Ups 20#~20 Sit-Ups 15#~15 Sit-Ups 10# or less
*Rest 1 minute between rounds*Rest 1 minute between rounds*Rest 1 minute between rounds
*Complete 3 rounds*Complete 3 rounds*Complete 3 rounds

ACCESSORY – After Class

  • ROMWOD

CrossFit East Indy: Workout of the Day for Saturday 4.27.19

10:00 to 25:00
Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
Teams of 2Teams of 2Teams of 2
AMRAP 15AMRAP 15AMRAP 15
~15/12 Row Cal~15/12 Row Cal~12/9 Row Cal
~10 Wall-Ball 30/20~10 Wall-Ball 20/14~8 Wall-Ball 14/10 or less
~5 Deadlifts 275/185~5 Deadlifts 225/155~4 Deadlifts 185/125 or less
*Partners alternate rounds*Partners alternate rounds*Partners alternate rounds
30:00 to 42:00
~Work up to a heavy single Squat Clean~Work up to a heavy single Squat Clean~Work up to a heavy single Squat Clean
Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
Teams of 2Teams of 2Teams of 2
48:00 to 60:00
3 Rounds of:3 Rounds of:3 Rounds of:
~Max toes to Bar~Max toes to Bar~Max Butterfly sit ups
~Max box jump overs 30/24~Max box jump overs 24/20~Max box jump overs 20/16 or less
~Max Kettlebell Swing 70/53~Max Kettlebell Swing 53/35~Max Kettlebell Swing 35/26
~Max synchro Burpees to bar 6 inch above reach~Max synchro Burpees to bar 6 inch above reach~Max Burpees to bar 6 inch above reach

CrossFit East Indy: Workout of the Day for Friday 4.26.19

CrossFit East Indy Community News –

  • 4.10.19 to 4.23.19 – Granite Games Open – In House CFEI
  • 5.30.19 to 6.2.19 – Granite Games Championship – St. Cloud Minnesota
  • 6.22.19 – Strength In Our Streets
  • 7.13.19 – Sweat Angels
  • 10.1.19 – CrossFit Open
  • Please let me know if you are involved in any other events or have news to share

MOBILITY & Activation – On your own before class

  • Tricep Smash 1:00 each side
  • Kneeling Shoulder Stretch 1:00
  • PVC behind head, 1:00 each side
  • Banded Arm Extension, 1:00 each side

WARM-UP – 0:00 to 8:00

AMRAP 3

  • 10 Banded Pull Aparts
  • 50′ Side Shuffle
  • 10 Push-ups
  • 50′ Side shuffle

Then, Stretching warm up – Coach led

SKILL/GYMNASTICS – 8:00 to 15:00

Handstand Walk Progression

~Kick up on wall
~Toes on wall handstand
~Nose and toes to Wall
~Nose and toes to wall moving down the wall
~Nose and toes to wall into free standing handstand
~Free standing handstand hold in square
~Handstand Walk
~Handstand Walk around obstacles and over plates

STRENGTH – 20:00 to 35:00

Push Press – Every 2 minutes
~5 Sets of 3 Repetitions, 80%, 83%, 86%, 86%+, 86%+ of estimated 1RM Push Press

CONDITIONING – 40:00 to 60:00

Level 3 Athletes(RX+)/Level 2 Athletes(RX)Level 1 Athletes(Scaled)
For time:For time:
~Run 400 meter~Run 200 meter
~25 Pull-ups~25 Pull-ups
~50 Push-ups~50 Push-ups
~75 Air Squats~75 Air Squats
~Run 800 meter~Run 400 meter
~25 Pull-ups~25 Pull-ups
~50 Push-ups~50 Push-ups
~75 Air Squats~75 Air Squats
~Run 400 meter~Run 200 meter
*Partition the pull-ups, Push-ups, and Air Squats as needed.  I.E. 3/6/9, 5/10/15, 5/5/5/15, 25/50/75 etc.*Partition the pull-ups, Push-ups, and Air Squats as needed.  Perform Jumping pull ups or Ring Rows or other modified pull-ups, box or axle bar push-ups.
*25 minute cap*25 minute cap